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Running Tips from our Flint House Team
Are you a regular runner, a fundraising runner taking on a new challenge, a fair weather runner getting out and about for the first time in a while or someone who just runs when the job calls for it?
Whatever your running credentials, the team at Flint House Police Rehabilitation want to make sure you are in the best position you can to stay fit and healthy in the long term. They have identified six top tips to help you train, run and recover effectively:
1. Build up slowly – increase your distance by 10% at a time
Not every run is a sprint and it’s important to give yourself time to build up to a long run. If you are starting running for the first time, programmes like the NHS ‘Couch to 5K’ give you stepping stones to build up your stamina and strength steadily and you can use the same approach to lengthen your runs if you’re training for something specific.
2. Incorporating strength exercises can help prevent injury
Running has an impact on your whole body so it’s important to give yourself the best foundations you can. Using exercises to stretch and strengthen leg muscles, ease joints and improve core stability will all help support your running goals and keep you fit to run.
3. Build recovery days into your training
Recovery time can be as simple as taking a day out from running or doing some shorter runs for a few days. Recovery time might also include ice baths or massages. But the most important thing is to listen to your body and take time to rest or reduce your run intensity when you are feeling tired.
4. Eat healthy, balanced meals and stay hydrated
You wouldn’t expect a car to run without the right fuel or energy source, so it is just as important to give yourself the right nutrition and hydration. This applies to your normal day to day as well as while out on a run. Making a balanced meal plan, staying hydrated and finding the best snacks to boost energy when needed are all part of boosting your running experience and making recovery more effective.
5. Give yourself the opportunity for 7-9 hours of sleep
Keeping a regular schedule for sleep (or as regular as possible if shifts are involved), reducing screen time before sleep, avoiding caffeine, alcohol and nicotine before sleep and taking the opportunity to nap if needed, can all help to ensure you are well rested while training. It also allows for repair and recovery of your tissues to occur, building your resilience for running.
6. Enjoy your run – don’t always have an eye on the time
Running a personal best or getting that ‘local legend’ notification can be a real motivator, but try to take the pressure off when you can and enjoy your run just for itself. Take in the sights and sounds of your route, change your expectations for the day, make it social and invite a friend or two out with you. Take inspiration from kids – run just for the fun of it.
If all these tips have inspired you – we’d love to welcome you into our Flint House Fundraisers team with a wide variety of exciting challenges available on our fundraising pages. Check out events local to you and register to get involved today, or contact us on fundraising@policerehab.co.uk to find out more.
